So that no mistakes are made on the Butterfly Reverse, a fitness trainer should be asked in advance for help, because with this device the correct settings and especially the correct positions are of great importance so that no injuries occur and a success is to be recorded.
The most important thing so that no mistake is made on the Butterfly Reverse, is the selection of the appropriate weights, which should correspond to the respective training level. Then sit on the bench so that the front faces the back of the seat and put your feet on the floor. Now grab the handles of the machine arms and do the exercises with your arms extended.
It is important not to overestimate one's own abilities when choosing the weights, furthermore, always pay attention to the correct position of the hands so that excessive dorsiflexion is avoided, the hips must not be bent under any circumstances if resistance is felt, the chest as well as the entire torso must always remain tense, the upper trapezius muscles should also not be strained.
The correct technique
In order to avoid mistakes during the Butterfly Reverse, the movement must be achieved by pulling and in no case by jerky movements. To return to the starting position, controlled movements should also be performed so that the muscle does not suddenly relax.
On some machines there are two ways of gripping the bar. The hands can grip the handles vertically or horizontally. Here the user of a butterfly reverse must see which way is better for him.
A butterfly reverse is especially effective with reduction sets. Once a set has been performed, the weight is reduced and additional repetitions are performed until muscle failure. However, only advanced users should train this way.
So it remains to remember, so that mistakes on the Butterfly Reverse are avoided, first the weights are adjusted and then you sit down on the bench. The chest is pressed firmly against the pad, the feet are bent and placed firmly on the floor. Once the bars of the Butterfly Reverse are gripped, make sure that the hands are at shoulder height, with the arms not fully extended at the elbows. The back must be kept straight, if the bars are now pushed backwards, the arms are stretched through. If all these points are followed, there is nothing more to add to a workout on a Butterfly Reverse.
The most common mistakes
Mistakes on the Butterfly Reverse increase the risk of injury, so you should avoid them as much as possible. The most common mistakes made on the butterfly reverse are the following: It can often be observed that the head of a trainee is bent too far forward, this can sooner or later lead to an injury to the neck. The head must be kept upright at all times, this is incredibly important for a proper workout.
To prevent injuries and also to protect the elbows, one should never stretch the arms completely and furthermore it is also a serious mistake not to get enough momentum. The result is that the muscles are not sufficiently stressed and therefore the training goal is missed. To really get the most out of the Butterfly Reverse all exercises must be performed correctly and above all cleanly.
Of course, no one who works with a butterfly reverse for the first time can do this, so a certain regularity is important and for the first exercises a fitness trainer should be at a beginner's side. He can give good tips on possible exercises and also correct any mistakes.
Butterfly Reverse at home
Who wants to have a Butterfly Reverse as a novice at home, should also contact a trainer before the training begins or participate in a trial lesson in the fitness center, then a risk of injury is as good as excluded.
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Editors fitnessmarkt.de (EA)
Published on: 9 June 2015